In This ArticleView AllIn This ArticleMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
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In This Article
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
The buzz surrounding inflammation and its connection to chronic diseases and health conditions like arthritis, diabetes, obesity, gut issues and heart disease may leave you wondering “What is an anti-inflammatory diet?” and “Should I be following it?”
An anti-inflammatory diet is all about eating more ofthe foods that help to quash inflammationin the body while limiting the foods that tend to increase inflammation—in an effort to combat inflammatory conditions.
The diet emphasizes lots of colorful fruits and vegetables, high-fiber legumes, whole grains, healthy fats—like those found in salmon, nuts and olive oil—and antioxidant-rich herbs, spices and tea. It alsolimits processed foodsmade with unhealthy trans fats, refined carbohydrates—like white flour and added sugar—and too much sodium.
Whether you’re working to actively decrease inflammation or are simply looking for a wholesome eating plan, this 7-day anti-inflammatory meal plan can help.
The Anti-Inflammatory Diet: Is It Right for You?
How to Meal-Prep Your Week of Meals
A little meal prep at the beginning of the week will set you up for healthy eating success.
Anti-Inflammatory Bonus:Foods high in omega-3 fatty acids, such as salmon, sardines and albacore tuna, have been shown to decrease inflammation levels, according to a 2021 study published inMolecules. Aim to include at least two 3-ounce servings of fish high in omega-3 fatty acids each week.
Breakfast (287 calories)
A.M. Snack (31 calories)
Lunch (356 calories)
P.M. Snack (117 calories)
Dinner (442 calories)
Daily Totals:1,233 calories, 57 g protein, 131 g carbohydrate, 30 g fiber, 54 g fat, 1,520 mg sodium
Anti-Inflammatory Bonus:Vitamin C, an antioxidant, has anti-inflammatory benefits because it helps decrease harmful free radical cells that may trigger inflammation. Research, including a 2022Nutrientsstudy, has found an association between adequate vitamin C intake and a lower risk for short-term and chronic inflammation, which may trigger conditions like gout and heart disease. Today’sRaspberry-Kefir Power Smoothieprovides 30% of the recommended daily value for vitamin C!
Breakfast (249 calories)
A.M. Snack (28 calories)
Lunch (381 calories)
P.M. Snack (9 calories)
Dinner (393 calories)
Top salad with tuna.
Evening Snack (156 calories)
Daily Totals:1,215 calories, 70 g protein, 143 g carbohydrate, 35 g fiber, 47 g fat, 1,054 mg sodium
Anti-Inflammatory Bonus:Anthocyanins are powerful antioxidant compounds found in dark blue, red and purple fruits and vegetables, as well as red wine. A 2022 study published inBiomoleculesfound that anthocyanin intake reduced inflammatory markers in the blood and may have the potential to prevent chronic conditions, including cancer and heart disease. Keep frozen berries on hand for an anti-inflammatory boost to your morning smoothies or oatmeal so you can get the benefits even when they are not in season.
Breakfast (263 calories)
Top yogurt with walnuts and blueberries.
A.M. Snack (42 calories)
Dinner (409 calories)
Daily Totals:1,212 calories 77 g protein, 97 g carbohydrate, 28 g fiber, 63 g fat, 813 mg sodium
Anti-Inflammatory Bonus:Eating dark chocolate and cocoa in moderation may reduce inflammation markers and improve heart health. According to a 2020Moleculesreview, cocoa is rich in epigallocatechin-3-gallate (EGCG), which is a powerful antioxidant that protects our cells from damage. That’s why unsweetened cocoa powder and small portions of dark chocolate (50%-90% cocoa solids) can be part of an anti-inflammatory eating plan.
Breakfast (222 calories)
A.M. Snack (109 calories)
Dinner (472 calories)
Daily Totals:1,191 calories, 56 g protein, 168 g carbohydrate, 49 g fiber, 39 g fat, 1,100 mg sodium
A.M. Snack (2 calories)
P.M. Snack (58 calories)
Dinner (414 calories)
Evening Snack (120 calories)
Daily Totals:1,224 calories, 57 g protein, 112 g carbohydrate, 28 g fiber, 53 g fat, 1,067 mg sodium
A.M. Snack (157 calories)
Lunch (325 calories)
P.M. Snack (78 calories)
Dinner (401 calories)
Meal-Prep Tip:Cook and reserve extra chicken to have with lunch tomorrow. You’ll need 2 cups of chopped cooked chicken.
Daily Totals:1,209 calories, 73 g protein, 94 g carbohydrate, 28 g fiber, 63 g fat, 1,245 mg sodium
Anti-Inflammatory Bonus:According to a 2022 study inJAMA Network Open, higher total fiber intake was associated with lower levels of inflammation. In addition, a diet high in fiber will have a lower glycemic index, which is a measure of how foods impact our blood sugars. Fiber is digested slowly, which keeps us full and improves blood sugar control. This healthy anti-inflammatory plan provides at least 28 grams of fiber every day.
Breakfast (292 calories)
Lunch (350 calories)
P.M. Snack (116 calories)
Dinner (448 calories)
Daily Totals:1,209 calories, 62 g protein, 128 g carbohydrate, 32 g fiber, 55 g fat, 1,362 mg sodium
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